How Do You Program A Treadmill?

Treadmill Running

Andrej Bondarchik/

By Simon Gould

Treadmills come with a lot of workout programs built in. They usually have names like "hill climb" or "calorie burn". These are designed to give you some variety and achieve the goal of the workout name. Some treadmills come with custom programs. These enable you to design and create your own routine that you program in and the treadmill stores it for you.

As your workout program is stored you can repeatedly try it like any other program. You can modify it though by making it easier or harder or different as your imagination takes you. You may want to recreate a race so you would enter an incline at the appropriate distance. All this makes custom programs worth using.

Programming a treadmill

We'll take the example of Sole Fitness as their treadmills have 2 customizable programs. All treadmills should come with a user manual that explains step by step how to program the individual model you have. Sometimes you can adjust a preset program with your personal details and we'll go through how to program a custom routine.

There are 10 available programs and you can change any one of them by selecting them and entering your personal data. You would press the start key to begin the program or the enter key to input your personal data. You can adjust the length of time for a program by adjusting the controls when "time" on the console is flashing and pressing enter.

You enter your body weight when "calorie" is flashing on the console. You do the same when "heart" is flashing and when "speed" is too. Pressing start at any point will begin the program you've modified. Then we get onto the 2 custom programs and how to program them.

The custom programs

Select one of the 2 custom programs and press enter. Then the time will be flashing and this is where you select how long you want to the routine to last and then press enter. As before the calorie window will be flashing and here you enter your bodyweight. The pulse will flash and here you input your age and press enter.

Then we come to setting the speed and incline of the workout. This is the meat and guts of the routine you'll be doing and how hard or easy you make it for yourself. A segment will be flashing, here you set the speed using the fast and slow keys and then press enter, you'll be doing this for each segment of the workout. When finished the first segment will flash again for you to enter your incline levels.

When all this is done and you've entered your workout how you want it then press start. This will begin the workout and, more importantly, save it to memory. Now when ever you select that custom program your routine will appear until you change it and that's how you program the custom workout on a treadmill.


All treadmills that have custom programs will all enable you to modify them in a similar way. Remember to keep the user manual to refer to in case you run into any problems. If it comes to it I'm sure the customer service people would be able to help you if the worst should happen. After all, you pay a lot of money for a treadmill.

Like I said these are great for races where you can copy the layout of hills and maybe the speed you want to run at. They also useful as your fitness level progresses, running the same routine may become easier after a while. This is a good thing and happens as you get fitter. Then is the time to extend it or modify it further so it still challenges you.

Thinking of buying a treadmill? See my top 3 recommended treadmills for 2021

Meet The Author

Simon Gould

I'm Simon Gould. I've been around treadmills my whole life. From running on them at an early age to working in treadmill dept's of national stores. I've run outside and I've run on treadmills and I prefer running on treadmills. I still run on one nearly every day and love it.

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